January 6, 2018

​A. For Time: Rowing, Wall Ball Shots, Box Jump Overs, and more
​For Time:

1. 100 Calories of Rowing
2. 80 Wall Ball Shots @ 20/14 lbs
3. 60 Box Jump Overs 24/20 inches
4. 40 Toes to Bars
5. 20 Pull-Ups

Coach's Notes:
Switches are penalty driven for today's WOD. There are specific rules per movement to RX the whole workout. Every time you switch on the rower more than once both partners need to do 10 burpees. If the wall ball stays stationary in your hands, your partner needs to do 5 HRPUs. Every time you switch more than once you both do 10 HRPUs. Every time you switch more than once on the Box Jump Overs you do 10 burpees. Every time you switch more than once on the Toes to Bar or drop off the bar, you do 10 abmat sit ups together. Every time you drop off the bar/ or switch more than once on the Pull ups you do one lap around the building together. RX + = WB (25/16), Chest to bar